Name: Playbook - Cody Wright - W1/D5 Mental Toughness Training
Uploaded: 2023-05-05T17:53:02.936Z
Duration: 60 min
Description: W1/D5 Mental Toughness Training

Tough workout physically and mentally. 💪🏽

Today’s workout is about digging into the pain cave and grinding. This will build your mental resolves and help you be able to push further and deeper into the mountains or through a heavy pack out. The pain is temporary, the results are essential. 

You must complete the prescribed # of reps for each exercise (in order) before moving on to the next exercise.

- Start with your hands just outside the shoulders
- Bend at the elbows to come down keeping your body in a straight line
- Keep your core tight as you lower
- Extend your arms engaging your chest as you push up

Push Up

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull Up

- Hold the dumbbells to your sides with palms facing toward you 
- Raise the dumbbells from your sides up to shoulder height 
- Keep a slight bend at the elbow
- Lower dumbbells slowly with control
- Raise the dumbbells in front of you, up to shoulder height keeping thumbs facing each other
- Lower dumbbells slowly with control
- Repeat this sequence for time or reps

Alternating Dumbbell Front/Lateral Raise

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box Jump

- Lunge forward alternating legs
- Keep chest up, shoulders back and back straight
- Don't allow your knee to surpass your toes

Walking Lunge

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air Squat

- Hold the plate with your palms facing each other
- Curl the plate up engaging your bicep as you curl
- Lower down with control

Plate Hammer Curl

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench Dips

- Lay with your knees bent and your hands interlaced behind your head
- Bring your torso up, without pulling on your neck with hands
- Lower with a slow controlled movement keeping your core engaged

Sit Up

Toes To Bar

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

W1/D5 Mental Toughness Training

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